Wednesday 9.30a Intro — Week 12 (May 20, 2009)

Focus: Continue work on Week 7 of syllabus. Add Urdhva Mukha Svanasana, refine new standings and work on Sarvangasana with variations.

Note new poses for this week are in bold face.


Invocation in Swastikasana

1. Tadasana/Samasthiti

2. Utthita Trikonasana

3. Utthita Parsvakonasana

4. Virabhadrasana II

5. Prasarita Padottanasana

6. Vimanasana

7. Parivrtta Trikonasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to hip tightness.

8. Ardha Chandrasana
a. With the back to the wall, learn the stages of the pose to prevent falling due to lack of balance. Keep the inner edge of the right foot down.

9. Parsvottanasana (hands on chair seat, head on brick on chair seat)
a. Inserted as resting pose.

10. Uttanasana
a. Omitted for time.

11. Padangusthasana
a. Omitted for time.

12. Virasana (Parvatasana arms)
a. Sit on brick. Be on the center of the shins.

13. Adho Mukha Virasana
a. Sit on brick. Keep buttocks down.

14. Adho Mukha Svanasana
a. Keeping the hips flexed in Adho Mukha Virasana, come up to Adho Mukha Svanasana.

16. Urdhva Mukha Svanasana
a. Chair Urdhva Mukha Svanasana A
Facing the front of the chair seat, balance the top of the .i.Urdhva Mukha Svanasana:frontal thighs on the bolster on the chair seat;, straighten the legs, pull down on the Upper Wall Ropes and lift the chest up vertically. Shoulder blades down. Vimanasana leg actions.

b. Chair Urdhva Mukha Svanasana B
Same as above with hands pressing down on outer edges of chair back. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.

c. Hands on bricks on the floor. Walk in the feet so that the arms are vertical and near the waist. Bend the elbows, bring the armpit chest forward, and lift the biceps to lift the side chest.

17. Forward Extensions
a. Omitted for time.
Dandasana
Urdhva Hasta Dandasana
Padangusthasana Dandasana
Paschimottanasana
Janu Sirsasana
Paschimottanasana

18. Sirsasana Cycle
a. Ardha Sirsasana
Omitted for time and difficulty. Can only approach when Sarvangasana is firm.
Rope 1 and all Urdhva Hastasana arm variations are good preparations.
Next week: Stool Sirsasana?

19. Sarvangasana Cycle
a. Salamba Sarvangasana

b. Ekapada Sarvangasana
Foot on chair seat.

c. Halasana
Feet on chair seat.

d. Chair Supta Konasana
Omitted for time. Will start work on it next week.

e. Chair Karnapidasana
Knees on chair seat.

20. Adho Mukha Swastikasana (forehead on chair seat)
a. In lieu of Paschimottanasana (forehead on chair seat)

21. Savasana (5 min)